They are verified data on longevity, extend your life with these secrets to staying young. Complete this list and see if you can adopt a certain new habit that will keep you younger and happier. 1. Hours of exercise per week Ideal: at least 2.5 hours Reason: If you consistently exercise no less than 2 hours per week, you will be 30% less likely to die in the next 20 years than if you exercise under 2 hours. Exercise, even if it’s just splashing in the surf or dancing to your favorite tunes, can help keep your weight down, control your blood pressure, and thus reduce your risk of disease. Yu Baocheng, Department of Geriatrics, Baiqiu’en International Peace Hospital 2. Body Mass Index Ideal value: below 25 Reason: Women with a BMI (Body Mass Index) between 18.5 and 22.9 have 2.5 times the chance of staying away from disease than women who are overweight and often sedentary. Excess body fat secretes proteins and acids that may increase the risk of cancer or other diseases.A BMI of 23 or less is optimal, but 25 or less is also good. Keep up the good work. 3, waist circumference Ideal: 89 cm or less Reason: Women with a waist circumference of 96 cm or less have a 23% lower risk of death than those above it. 89 cm or less is ideal, so skip the fats, which can cause bulging bellies, and switch to avocados or yogurt, which have a contracting effect and can also reduce belly fat. 4, the number of hours of sleep per night Ideal value: 7-8 hours Reason: people who sleep under 6 hours compared to those who maintain a sleep time between 6-8 hours, the chances of a shorter life expectancy is 12% greater. Sleeping less than 7 hours can cause disruption in the secretion of hormones that regulate hunger, leading to weight gain and related problems. 5. Total cholesterol level Ideal value: below 200 mg/dl Reason: Total cholesterol level above 200 mg/dl is associated with an increased risk of heart disease, and at 240 mg/dl, the risk is twice as high as for those below 200. Check your LDL cholesterol: 160 or more is too high and increases the risk of stroke and heart disease. 6, the amount of fiber intake per day Ideal value: 25g Reason: the American Journal of Nutrition in a report that: 10g more fiber in the diet each time, the risk of sudden death from coronary heart disease is correspondingly reduced by 17%. Recommended foods: soy products (7.8g in 1/2 cup lentils) and produce (8g in a cup of raspberries). 7.Blood pressure Ideal value: below 120/80 mm/Hg Reason: If the data is between 120/80 mm/Hg and 139/89 mm/Hg, it indicates that there are signs of high blood pressure, which can be improved by regulating the pressure and controlling the weight of the good habits. 140/90 mm/Hg or more indicates that it is already high blood pressure, and you need to go to see a doctor to talk about checking it in the future from time to time. 8, with or without pets Ideal: Yes Reason: The risk of death from heart problems is 40% lower for people who own a cat than for those who do not. Felines and canines can reduce loneliness and depression and other emotions that can lead to a short life span in humans. Not ready to get your own little ball of fur? Help your friend take care of his pets, or go to the animal shelter to sneak in a dog. 9, whether to take antioxidants Ideal: No Reason: Comprehensive in 67 studies, suggests that excessive daily intake of beta carotene and vitamin A vitamin E may can lead to a 16% increased risk of death. Excessive amounts of nutrients may interfere with the body’s defense mechanisms, and supplements are not subject to the same rigorous toxicity study standards as drugs. It is better to take food supplements than medicines. 10, whether smoking Ideal value: prohibited Reason: Cigarettes are one of the first major preventable causes of death, the United States each year, 1 / 5 of the number of deaths are due to smoking. Smoking can cause cancer, diabetes and lung disease. And, I don’t know if readers are aware, but smoking ages your face. So, put out the cigarette in your hand! 11, Average Daily Alcohol Consumption Ideal: about 1 cup Reason: Happy hour, really: Studies show that moderate alcohol intake can reduce the risk of smack disease and also reduce the formation of hardened plaque in the arteries. But consuming too much can increase the risk of breast cancer. Keeping to around 142g of wine, or 340g of beer, or 42.5g of spirits per day is good. 12, whether to always wear a seat belt Ideal value: Yes Reason: The U.S. National Highway Traffic Safety Administration reports that if the driver and the passenger seat of the person mailed the seat belt, then their chances of fatal injuries can be reduced by 45%. Most deaths in car accidents could have been prevented by simply wearing a seat belt. Please wear your seat belt!